Post by Tim Wescott on Dec 26, 2003 14:34:38 GMT -5
Here are a few ways to jumpstart gains if you`ve been having trouble making progress.Do some of these every workout .They`ll add variety to your training routine and also inject a little intensity.Be prepared to hurt.
The Training Principles:
If you´ve been training for a while and stopped getting results from your workout, your neuro-muscular coordinates for
1. pure power
2. strength and size
3. pure pump up size may need an overhaul.
Try a different set of training principles to shock your muscles, your neuro coordinating electromagnetic transmission biochemistry, and hemo pumping delivery systems.
The following methods are for advanced and intermediate trainers each has an appropriate number as to how it is applied.
Forced Reps 1,2
Forced positive reps are good when you have a training partner who can help you a bit to get a few extra repetitions and smash a contractile sticking point.
Burns 2, 3
Pump some extra reps out at the completion of a set only going half way. This forces a more intense lactic acid flush stimulating anabolic muscle chemistry...a proven fact. And works best when cycled up to about 6-8 weeks into any new training routine to take advantage of and extending peaking performance adaptability at this time.
Rest pause 2, 3
When you use the rest-pause method, you simply rest for a few seconds (2-4) at the end of the movement to get extra reps. You can do this several times during a set before bombout takes place.
Descending Sets 1, 2
Perform your first reps using strict velocity control and a heavy weight. When you can´t push proper contractions anymore, dump that poundage and drop
off 5-10 pounds on dumbbells or 10-20 pounds on
the barbell. Pumpout some more reps immediately.
And repeat the process going down...down...down until the muscle is dead and the resistance your using
is 1g (just empty imposed gravity.
Also known as drop sets.
The Cheating Method 2, 3
Using barbell curls as an example. Add final reps by swinging your body or heaving the weight a bit to get through the heaviest part of the exercise.
Do as many reps as you can with a weight.
When you can´t push yourself to anymore properly
controled reps, lighten the weight (additionally, with help from a training partner if possible) and continue to do more reps until you reach your limit-forced forced repping. ).
This can be done in the last 1-3 reps phase during a set.
The Pyramid Principle 2, 3
Begin sets with a warming light poundage for 12 reps.
Increase the weight (5 lbs on dumbbells or 10-20 lbs on barbells or machines) in the next set and drop the reps to 10 (potentially depending on your rest period of 45 second to 1 mnute and a half).
Increase the weight again in the following set and drop the reps to 8.
Continue to do this until you reach you heaviest weight where you can do about 6 reps or as low as 4 with perhaps a maximum reps single in succeeding sets as you plateau through..
The pyramid principle (in rested drop sets) can also be done the opposite
way, starting on your heaviest weight. Make sure though to do 1-2 warm up set to prevents injuries.
Supersets
Supersets are by doing to exercises straight after each other with out any rest between the sets.
Supersets can be done either with two exercises for the same musclegroup or to antagonists for example: biceps/triceps or chest/back - this was the original
idea of a proper superset. Until it was bast*rdized.
Tri Sets 3
Tri Sets are performed the same way as supersets, except from that you do three exercises in a row instead of two.
Giant Sets 3
Giant sets can be performed the same way as supersets, except that you do more than three exercises in a row instead of two.
The Training Principles:
If you´ve been training for a while and stopped getting results from your workout, your neuro-muscular coordinates for
1. pure power
2. strength and size
3. pure pump up size may need an overhaul.
Try a different set of training principles to shock your muscles, your neuro coordinating electromagnetic transmission biochemistry, and hemo pumping delivery systems.
The following methods are for advanced and intermediate trainers each has an appropriate number as to how it is applied.
Forced Reps 1,2
Forced positive reps are good when you have a training partner who can help you a bit to get a few extra repetitions and smash a contractile sticking point.
Burns 2, 3
Pump some extra reps out at the completion of a set only going half way. This forces a more intense lactic acid flush stimulating anabolic muscle chemistry...a proven fact. And works best when cycled up to about 6-8 weeks into any new training routine to take advantage of and extending peaking performance adaptability at this time.
Rest pause 2, 3
When you use the rest-pause method, you simply rest for a few seconds (2-4) at the end of the movement to get extra reps. You can do this several times during a set before bombout takes place.
Descending Sets 1, 2
Perform your first reps using strict velocity control and a heavy weight. When you can´t push proper contractions anymore, dump that poundage and drop
off 5-10 pounds on dumbbells or 10-20 pounds on
the barbell. Pumpout some more reps immediately.
And repeat the process going down...down...down until the muscle is dead and the resistance your using
is 1g (just empty imposed gravity.
Also known as drop sets.
The Cheating Method 2, 3
Using barbell curls as an example. Add final reps by swinging your body or heaving the weight a bit to get through the heaviest part of the exercise.
Do as many reps as you can with a weight.
When you can´t push yourself to anymore properly
controled reps, lighten the weight (additionally, with help from a training partner if possible) and continue to do more reps until you reach your limit-forced forced repping. ).
This can be done in the last 1-3 reps phase during a set.
The Pyramid Principle 2, 3
Begin sets with a warming light poundage for 12 reps.
Increase the weight (5 lbs on dumbbells or 10-20 lbs on barbells or machines) in the next set and drop the reps to 10 (potentially depending on your rest period of 45 second to 1 mnute and a half).
Increase the weight again in the following set and drop the reps to 8.
Continue to do this until you reach you heaviest weight where you can do about 6 reps or as low as 4 with perhaps a maximum reps single in succeeding sets as you plateau through..
The pyramid principle (in rested drop sets) can also be done the opposite
way, starting on your heaviest weight. Make sure though to do 1-2 warm up set to prevents injuries.
Supersets
Supersets are by doing to exercises straight after each other with out any rest between the sets.
Supersets can be done either with two exercises for the same musclegroup or to antagonists for example: biceps/triceps or chest/back - this was the original
idea of a proper superset. Until it was bast*rdized.
Tri Sets 3
Tri Sets are performed the same way as supersets, except from that you do three exercises in a row instead of two.
Giant Sets 3
Giant sets can be performed the same way as supersets, except that you do more than three exercises in a row instead of two.